RSS Feedhttp://10.40.239.128/blogs/rss-feed/Blog RSS Feeden{D48E2475-630A-4916-BA99-3D5F3DE72942}http://10.40.239.128/blogs/2015/02/set-a-sit-and-screen-limit-as-part-of-your-move-more-goal/Set a &quot;Sit and Screen Limit&quot; as Part of Your MoVe More Goal<p>Have you joined the activity tracking craze as part of your attempt at being more mindful of your physical activity on a daily basis?&nbsp; <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3618375/">Studies show</a> that by taking the few minutes each day to log your workouts, track you steps, or time your sleep, improves your overall awareness of lifestyle choices and influences healthy decision making.&nbsp; Have you ever considered tracking your screen time or your sitting time?&nbsp; Take the challenge; yourself, as a family, or with your workout partner to track your screen time and sitting time for a week.&nbsp; Teens screen time average is about 5.5 hours a day for girls, nearly 7 hours for boys, and adults spend an average of 9.3 hours a day sitting.&nbsp; If you are shocked by your results, perhaps you can put some <a href="http://www.nytimes.com/2013/02/10/opinion/sunday/relax-youll-be-more-productive.html?pagewanted=all&amp;_r=0" target="_blank"></a><a href="http://www.nytimes.com/2013/02/10/opinion/sunday/relax-youll-be-more-productive.html?pagewanted=all&amp;_r=0">creative problem solving</a> skills to work to increase your active time while you have to be in front of a screen.</p>
<p>There is ongoing <a href="http://www.reuters.com/article/2015/02/03/us-teen-sleep-screen-time-idUSKBN0L72F420150203">research</a> with results that link excessive screen time with many health problems and risks.&nbsp; One study suggests that teens who spend more than the recommended screen time limit of 2 hours a day is linked to poor school performance, increased mood disorders, and depression.&nbsp; Screen time within an hour before bedtime or for more than 4 hours a day has been associated with sleep disturbances, including needing more than an hour to fall asleep.&nbsp; </p>
<p>What happens if you add a <a href="https://www.youtube.com/watch?v=M2NHvpM9PWU">desk job</a> to the mix, or your nightly habit of tuning in to wind down, or the Netflix binge watching to tune out other stress?&nbsp; Chances are, when you finally turn out the blue lights, it is curtain call for the big screen in your brain that finally has an uninterrupted moment to then try to sort out the problems of the day and review unfinished task lists.&nbsp; Restlessness settles in from too much sedentary time throughout the day to physically be tired enough to drift to sleep.&nbsp; Perhaps it is this <a href="https://www.youtube.com/watch?v=ZHEUD2q-PC4">repeated pattern</a> that leads to fatigue during the day, decreased energy levels that make it easier to justify putting off your workout until another day, and tempting to fueling up on a quick fix energy dense snack in an attempt to overcome the midday lulls.&nbsp; </p>
<p>Put the research to the test and start tallying up the benefits you discover as a result of <a href="http://www.ted.com/talks/nilofer_merchant_got_a_meeting_take_a_walk?language=en" target="_blank">sitting less</a> and moving more: improved energy, strength, and endurance; increased productivity and focus; restful sleep and improved daytime alertness.&nbsp; </p>
<p>Need some <a href="http://intermountainhealthcare.org/live-well/move-well/habits/limit-screen-time">suggestions</a> to get started? </p>
<ul>
<li>Set a timer the next time you sit to start a task and &ldquo;set your sit limit&rdquo; to get the job done.&nbsp; Then get up and move.&nbsp; </li>
<li>Schedule your time for fitness just as you would any appointment.&nbsp; At the beginning of each week put it on your calendar and plan to make it happen.</li>
<li>Talk to your kids about the health risks of too much screen time and challenge them to set a screen limit.&nbsp; </li>
<li>Try reaching a 5000 step total as a prerequisite to tuning into the TV or gaming.</li>
<li>Set a bedtime alarm on your watch or phone to remind you to honor your body&rsquo;s need for adequate sleep.&nbsp; </li>
<li>Raise your desk to standing height or mount a shelf to your treadmill or stationary bike to allow for moving options when your would normally sit to surf, sort emails, or study.&nbsp; </li>
<li>Avoid lunch breaks at your desk, take the few extra minutes to go outside and give your brain a break.</li>
<li>Adopt a homeless dog and gain an always ready and willing walking partner.</li>
<li>Decide to walk or bike errands that are within a 2 mile radius of you home.&nbsp; Then, store your car keys in your bike lock as a reminder.</li>
<li>Turn off the TV and turn on the tunes, then dance around the kitchen while making dinner.&nbsp; </li>
</ul>
<p>The key to remember is you are your best health advocate and committing to taking care of yourself as a daily priority is only something you can decide to do.&nbsp; You can start by making it a goal to MoVe More as part of your plan to LiVe Well.</p>
<br />Fri, 27 Feb 2015 00:00:00 -0700{B366B6BC-0C14-434B-B59A-F6BD78845A1F}http://10.40.239.128/blogs/2015/02/heart-failure-your-pathway-to-treatment/Heart Failure: Your Pathway to Treatment<p>Heart failure, or weakening of the heart muscle resulting in a limited ability to pump blood, is a common problem affecting approximately 5 million Americans. It is the only major cardiovascular disorder that is on the rise. The number of deaths in the United States from heart failure has more than doubled since the late 1970s. Roughly 400,000 to 700,000 new cases are diagnosed and approximately 250,000 Americans die annually from this condition.<br />
<br />
Many people with heart failure do not know that they have it as they attribute many of its symptoms to getting older. Although heart failure can develop suddenly, most often its development is a gradual process where symptoms tend to get worse with time. </p>
<p>Common symptoms of heart failure include: </p>
<ul>
<li style="color: black;">Shortness of breath, which can happen even during mild activity</li>
<li style="color: black;">Difficulty breathing when lying down</li>
<li style="color: black;">Weight gain with swelling in the legs, ankles, or fullness in the abdomen from fluid retention</li>
<li style="color: black;">General fatigue and weakness&nbsp; </li>
</ul>
<p>Heart failure can be caused by a number of problems within the heart. Heart attacks, high blood pressure, problems with heart valves, or long-standing problems with heart arrhythmias, where the heart can beat very fast, can all weaken the heart over time. Sometimes heart failure can run in families and it can also happen during pregnancy. </p>
<p>If you have the symptoms listed above, you should talk to your primary care provider about how you are feeling. Your primary care doctor will assess your symptoms and may request that you receive an ultrasound of the heart, an echocardiogram, to check your heart&rsquo;s structure and function. The echocardiogram will determine if the pumping capability of your heart is normal, or if it is not moving as much blood forward each beat as it should. In addition moving blood forward in a squeezing motion, hearts also need to be able to relax after they squeeze to allow new blood to enter the heart. If the heart muscle can&rsquo;t relax, fluid can back up into the lungs, abdomen or legs and cause symptoms of heart failure.&nbsp; </p>
<p><strong>Treatments for Heart Failure</strong></p>
<p>If you, a friend, or a family member is diagnosed with heart failure, there are many treatment options available. If your heart does not pump blood forward as well as it should, you may need to undergo an evaluation of the arteries of your heart to determine if the arteries are causing one or more of the walls of the heart to move abnormally. Various laboratory tests can aid in looking for a cause of heart failure. </p>
<p>Regardless of the underlying cause, if your heart does not pump blood forward as it should, there are two main classes of medication &ndash; beta-blockers and ACE-inhibitors &ndash; that have been shown in research trials to help strengthen the heart over time. Common beta-blockers are metoprolol succinate (Toprol XL) and carvedilol (Coreg) and common ACE-inhibitors are lisinopril and enalapril. These medications work by blocking certain stress hormones in the body responsible for the progression of heart failure. Trials have shown beta-blockers to decrease the incidence of death by up to one-third in heart failure patients. These medicines often need to be initiated at low doses, and then the dose of the medication is increased at subsequent visits as blood pressure and heart rate allows.&nbsp; </p>
<p>If you are troubled by water retention and swelling, your doctor may give you a prescription for a fluid medication to help your kidneys remove the excess fluid. Eating a low salt diet and keeping track of your blood pressure and daily weight will help your doctor manage your medications appropriately. With time, you can also learn how to assess your symptoms and adjust your fluid medication on your own to avoid episodes of swelling and increased shortness of breath. </p>
<p><strong>Heart Failure Pathway</strong></p>
<p>If you are diagnosed with heart failure, the cardiology team at the Intermountain Heart Institute has a new program available called the Heart Failure Pathway to get you started on the right track. The doctors in the Heart Failure Pathway will assess your symptoms and get you started on medications that will get you back to the activities in life that matter to you. The doctors in the Pathway will see you every two weeks to adjust your medications to the doses that have been shown to improve the strength and function of the heart in clinical research trials. If you have been diagnosed with heart failure and you and your doctor wish for you to receive your care through the Heart Failure Pathway, you can call 801-507-3500 to set up an appointment, which will be provided within seven days. </p>
<p>If you are diagnosed with very advanced heart failure, you may be referred to the Advanced Heart Failure/Transplant clinic. If despite appropriate medications and potential procedures, including repair of heart arteries or valve issues, your heart is still very weak, you may be a candidate for advanced therapies. Advanced therapies include intravenous medications to help the heart pump (inotropes), an artificial heart (left ventricular assist device), or heart transplant. </p>
<p>Heart failure is a common problem with a wide spectrum of severity. If you or a family member has symptoms suggestive of heart failure, please seek medical attention. There are many therapies that have the potential to strengthen the heart with time and get you back to things that you enjoy most. </p>
For more information about heart failure, we invite you to speak with a cardiologist. To find a provider near you, visit <a href="http://www.IntermountainHeartInstitute.org" target="_blank">www.IntermountainHeartInstitute.org</a>.Thu, 26 Feb 2015 00:00:00 -0700{EF1C09CC-2618-4870-B8B3-47AF67A0417E}http://10.40.239.128/blogs/2015/02/stress-and-heart-disease/Stress and Heart DiseaseStress can either be mental or physical. Mental stress, the type we address in this article, is a situation perceived as an uncontrollable threat to an individual&rsquo;s well-being. Our responses to stress have evolved because it is critical to survival in a dangerous and hostile environment. These responses prepare one for either fight or flight. So how does stress affect the cardiovascular system?
<p>&nbsp;</p>
<p>Mental stress is a risk factor for cardiovascular disease, or CVD, according to both experimental and clinical evidence. Mental stress may cause: </p>
<ol>
<li style="color: black;">Increased sympathetic activity, or the fight or flight response, leading to increased blood pressure levels and pulse rates. </li>
<li style="color: black;">Reduced insulin sensitivity or intolerance to glucose and diabetes. </li>
<li style="color: black;">Increased blood clotting and blood vessel dysfunction. </li>
<li style="color: black;">Reduced blood flow to the heart.&nbsp; </li>
</ol>
<p>These findings suggest that mental stress may trigger the clinical events of coronary heart disease, particularly in the presence of advanced hardening of the coronary or heart arteries also known as coronary atherosclerosis. </p>
<p><strong>Role of Stress in Diabetes and High Blood Pressure</strong></p>
<p>The effect of mental stress on increased glucose intolerance or insulin insensitivity can lead to diabetes. Diabetes raises the risk of coronary heart disease; and the excess risk associated with mental stress may be, in part, made worse by diabetes. However, there are few medical studies that actually examine how much mental stress contributes to mortality as well as the occurrence of CVD.&nbsp; </p>
<p>One of the potential reasons for the excess risk of heart attack associated with mental stress is the effect this stress has on increased blood pressure levels and heart rates by increasing the body&rsquo;s fight or flight activities. </p>
<p>People who experience more elevated blood pressure response to mental stress tend to live with more atherosclerosis in the arteries that supply the heart with oxygen and nutrients it needs to pump. Studies show that these patients continue to experience ongoing hardening of these arteries.&nbsp; </p>
<p>Stress can raise blood pressure both immediately and chronically. Immediate stress, which is often called acute stress, is the tension one feels during an episode of fear or anxiety. Acute stress can cause a rapid and large increase in blood pressure and heart rate. But, it is usually short-lived. Patients who already have high blood pressure, often complain of symptoms such as dizziness, palpitations, and headache, which are also caused by anxiety. Panic attacks are common in the general population, but are more frequently seen in individuals with high blood pressure. </p>
<p>The role of chronic stress in contributing to high blood pressure is less clear &mdash; partly because chronic stress is so hard to measure. The perception of stress is largely subjective and experiences that may be stressful for one person may be much less so for another.&nbsp; </p>
<p>There is consistent evidence that &ldquo;stressed&rdquo; people in impoverished environments, or those who move from a traditional structured environment to a less secure urban lifestyle, are likely to show an increase in blood pressure. Personality factors such as time urgency and hostility may also be important. After the terrorist attacks of September 11, 2001, there was evidence of a nationwide increase in blood pressure (of approximately two mm Hg) during the month after the attack. </p>
<p>One of the best-studied models of chronic mental stress is exposure to job strain, defined by a combination of high demands and low control at work. Men who work in high-strain jobs have elevated blood pressure not only at work but also during sleep, suggesting that chronic stress can reset our blood pressure to a higher level. Women are less susceptible to this effect.&nbsp; </p>
<p><strong>Broken Heart Syndrome</strong></p>
<p>Takotsubo cardiomyopathy, or broken heart syndrome, is a disease of the heart muscle &mdash; not the vessels &mdash; often caused by stress. This sudden and temporary weakening of muscle in the heart can be triggered by emotional stress such as the death of a loved one, a break-up, or constant anxiety. Broken heart syndrome is a well-recognized cause of acute heart failure, lethal rhythm problems, and heart rupture. Some symptoms of the syndrome include congestive heart failure and heart attack originating in the front wall of the heart. Patients who come to the hospital exhibiting these indicators receive a coronary angiogram, which examines the blood vessels leading to the heart. When the angiogram does not reveal any significant blockages that would cause a heart attack, doctors often find that the patient has broken heart syndrome, instead. Provided that the individual survives their initial presentation, their heart function improves within two months. Takotsubo cardiomyopathy is more commonly seen in post-menopausal women.</p>
<p>Treatment is generally supportive in nature. Although patients with Takotsubo heart disease may actually have low blood pressure when they are seen, treatment with medicines to increase the blood pressure will usually make the disease worse. Since the disease is due to a high-adrenaline state, patients should not be given drugs to increase heart activity. Treatment recommendations include intra-aortic balloon pump, fluids, and blood pressure medications such as beta blockers or calcium channel blockers. </p>
<p>Despite the grave, initial presentation in some patients, most survive the initial acute event with a very low rate of in-hospital death or complications. Patients can expect a favorable outcome once recovery from the acute stage of the syndrome begins; and the long-term prognosis is excellent. Even when the heart&rsquo;s ability to pump is heavily compromised at first, it typically improves within the first few days and normalizes within a few months. </p>
<p><strong>Stress Management</strong></p>
<p>Fortunately, one can increase resistance to mental stress by strengthening physical health. Ways to do this include:</p>
<ul>
<li>Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Get at least 30 minutes of exercise, three times per week. </li>
<li>Eat a healthy diet. Diets should be rich in fruits, vegetables, and unprocessed foods. Reduce caffeine and sugar. </li>
<li>Get enough sleep. </li>
<li>Meditate. </li>
<li>Use relaxation therapy like massage, deep breathing, or acupuncture. </li>
<li>Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. </li>
</ul>
<p>Prevention is the best intervention. By preventing and coping with stress more adequately, one can effectively modify cardiac risk factors and hence, strengthen the heart. </p>Tue, 24 Feb 2015 00:00:00 -0700{E25A8077-EE41-45DE-918C-00D0F03F67F2}http://10.40.239.128/blogs/2015/02/proper-use-of-antibiotics-can-keep-your-family-safe-from-superbugs/Proper Use of Antibiotics can Keep Your Family Safe from &quot;SuperBugs&quot;<p class="p1">Each year in the United States, at least 2 million people become infected with bacteria that are resistant to antibiotics, and at least 23,000 people die each year as a result of these infections, according to the Centers for Disease Control and Prevention (CDC).</p>
<p class="p1">Most recently, the superbug known as Carbapenem-resistant Enterobacteriaceae (CRE), has been linked to two deaths at a hospital in California, with many others potentially being exposed to the deadly bacteria.</p>
<p class="p2"><span style="line-height: 1.4em;">&ldquo;Antibiotic-resistant bacteria are a serious health issue here in the United States and abroad,&rdquo; said Eddie Stenehjem, MD, infectious disease physician with Intermountain Medical Center in Murray, Utah. &ldquo;Addressing the serious and even life-threatening nature of superbugs is going to take the efforts of everyone involved with infection control and antibiotic prescribing&ndash; from the doctor who prescribes antibiotics to the patient who takes them to the healthcare worker that provides care to these individuals.&rdquo;</span></p>
<p class="p2"><span style="line-height: 1.4em;">Antibiotics are life-saving drugs, but they are only meant to treat bacterial infections, not viral illnesses. If you are experiencing cold or flu-life symptoms you should talk to your doctor or pharmacist about how to relieve the symptoms, as opposed to using an antibiotic.</span></p>
<p class="p2"><span style="line-height: 1.4em;">For example, most sore throats do not require antibiotic treatment. According to the CDC, only 1 in 5 children seen by a doctor for a sore throat has strep throat, which should be treated with an antibiotic. The only way a doctor can confirm strep throat is by running a test. Every time someone takes an antibiotic they don&rsquo;t need, they increase their risk of developing a resistant infection in the future.</span></p>
<p class="p2"><span style="line-height: 1.4em;">Patients who are properly prescribed an antibiotic also play a role in the possible development of superbugs. Too often, patients using an antibiotic stop taking the antibiotic once they &ldquo;feel better.&rdquo; This dangerous practice can allow the bacteria to build&nbsp;resistance to the antibiotic drug.</span></p>
<p class="p2"><span style="line-height: 1.4em;">&ldquo;Doctors hold the responsibility of properly prescribing antibiotics to their patients when appropriate,&rdquo; said Dr. Stenehjem. &ldquo;When properly prescribed, the patient holds the responsibility of completing the required doses. These two very important practices will play a vital role in preventing the creation of superbugs, thus increasing the effectiveness of antibiotics in fighting infections."</span></p>Mon, 23 Feb 2015 00:00:00 -0700{8F5FDA61-3574-4F80-993D-68360AD4ED1C}http://10.40.239.128/blogs/2015/02/what-is-integrative-medicine/What is Integrative Medicine?<p>Integrative medicine is based on the idea that you and your care provider work together to discover the best way to move toward healing. In practice, integrative medicine often involves combining natural therapies with conventional medicine when necessary. Natural therapies commonly used in integrative medicine include Chinese or other cultural-based medicine; nutritional, herbal, or bodywork therapies; or mind-body techniques. In contrast to this, alternative medicine implies <em>avoiding</em> conventional medicine completely.</p>
<p>The history of integrative medicine is interesting in that what is now thought of as complementary therapies such as herbalism, were considered medicine before the development of modern western medicine. Medical schools are beginning to take more of an interest in integrative medicine as well, and currently 113 of the 126 U.S. medical schools incorporate some integrative therapies into their curriculum. In 2015, the first board certification in integrative medicine will be available for physicians. Nurses are also using complementary therapies such as essential oils and energy healing in many hospitals. </p>
<p>A national survey that was conducted in 2012 and recently released reports that 33.2% of adults and 11.6% of children use complementary health practices. The most common approach was dietary and herbal supplements and the most common mind-body practice was yoga. Yoga practice has increased significantly since 2007 when the last survey was conducted and more children are using it as well. </p>
<p>Now that you know what integrative medicine is, here are three important things to keep in mind as you take advantage of this complementary approach to healing: </p>
<ol>
<li style="color: black;"><strong>Just because herbs and essential oils are &ldquo;natural&rdquo; doesn&rsquo;t mean that they are safe in every situation.</strong> If you are taking medications and want to take herbal or dietary products, you should talk to your care provider first so that drug-herb interactions can be addressed. Recently, there have been reports about herbal products that are contaminated or do not contain what the label says. In order to avoid this problem, you can research a company to find out if they test each batch of product that they sell for contaminants and content. You might also talk to a care provider who is familiar with and has researched different brands so that you are better informed. &nbsp;</li>
<li style="color: black;"><strong>A consultation with an integrative or holistic care provider may be very different from a typical medical appointment.</strong> Since integrative medicine is focused on the whole person, there will be many questions about all aspects of lifestyle, emotional, and spiritual health. This is necessary in order to find the source of a problem and not just treat the symptoms.</li>
<li style="color: black;"><strong>Nutrition is the most important complementary medicine.</strong> Many conditions can be prevented or improved just through proper food selection and preparation.</li>
</ol>Mon, 23 Feb 2015 00:00:00 -0700{9DD846D4-23ED-4E2F-A6CA-3D7C31D0A6B2}http://10.40.239.128/blogs/2015/02/the-secret-sauce-to-living-well/The Secret Sauce to Living Well<p>What are the secrets that can help me lose weight and keep exercising and do all the things I need to do to be healthy? Her answer is: There is no secret sauce &mdash; you just have to work at it. But there are eight tips that can help you be much more effective in your efforts. Here&rsquo;s the secret sauce that can enhance your journey to LiVing Well: </p>
<ol>
<li>Focus on your overall well-being, not just your physical health. Working to improve your &ldquo;well-being,&rdquo; which includes how you feel day-to-day emotionally and physically, is more effective than just trying to lose weight or reach another physical goal. If you focus on any component of well-being &mdash; such as improving your relationships or managing your financial worries &mdash; you&rsquo;ll improve your entire life, including your physical health.</li>
<li>LiVing Well is a journey, not an event. The world is constantly marketing instant, do-this-and-you&rsquo;ll-be-healthy ideas, but in reality, you&rsquo;ve got to invest continuous effort over time if you really want to improve your health and your life. You can&rsquo;t expect sudden and miraculous results. But if you just keep plugging along, you&rsquo;ll get where you want to be.</li>
<li>You&rsquo;re your own best expert on how to change. You know what you can and can&rsquo;t do. Once you get advice or information about how to LiVe Well, you know better than anyone else how to implement it. Essentially you need to write your own self-help book about what helps you LiVe Well. Figuring out what works for you will help you make the changes you want to make.</li>
<li>Know when you&rsquo;re ready to change. The fact that a doctor says you need to make changes &mdash; or because the new year began on January 1 &mdash; isn&rsquo;t going to motivate you. For example, my dentist told me I ought to floss. But I walked out and thought: That&rsquo;s not going to happen.&rdquo; Motivation that comes from within is more effective long-term strategy. I&rsquo;ll floss when I&rsquo;m ready to start flossing, not when my dentist says I should. So to help you live healthier, identify the personal reasons why you want to change, and keep them at the forefront of your mind.</li>
<li>Take small, easy, specific steps that move you toward your bigger goal &mdash; and do them frequently. Don&rsquo;t say &lsquo;I&rsquo;m going to solve my financial problems&rsquo; or &lsquo;I&rsquo;m going to improve my relationships. Do say: &lsquo;I&rsquo;m going to save $10, and I&rsquo;m going to call my mom.&rsquo; Then adopt a reasonable schedule that helps you follow up frequently. You could say: I&rsquo;m going to save $10 from each paycheck and I&rsquo;m going to call my mom on Sundays. Those are the kind of steps that can grow into habits.</li>
<li>Use prompts. They work! Our lives are built around prompts. We have lots of them because they really work. The prompts that help you live healthier should be things you do already that are part of your regular day. For example, instead of saying: I&rsquo;ll reduce my stress by stretching my neck, shoulders, and hamstrings, say this: After I eat lunch when I&rsquo;m at work, I&rsquo;ll stand and stretch my neck, shoulders, and hamstrings.</li>
<li>Use short testing periods with start and end dates. Experiments require start dates and end dates. That helps make your goal measurable and attainable &mdash; and more motivating. For example, you could say, After I eat lunch at work, I&rsquo;ll stand and stretch my neck, shoulders, and hamstrings, and I&rsquo;ll do it for two weeks, then I&rsquo;ll evaluate to see how it benefits me and how practical it is.</li>
<li>You can&rsquo;t fail as long as you learn from what you do. After your experiment with your new behaviors, ask yourself: What did this teach me about myself? You may find it really worked for you and you want to keep doing it &mdash; or you may love it, but need a better prompt. Or you may say: Nope &mdash; this isn&rsquo;t going to work for me right now. The key is, you can&rsquo;t fail as long as you&rsquo;re learning what works and doesn&rsquo;t work for you. So keep trying &mdash; and keep learning. </li>
</ol>
<p>More information about Living Well can be found on <a target="_blank" href="http://intermountainhealthcare.org/live-well">Intermountain's LiVe Well website</a> or get a weekly dose of live well by <a target="_blank" href="http://intermountainhealthcare.org/LiveWell/About/LiVe%20Well%20Signup">subscribing now</a>.</p>Fri, 20 Feb 2015 00:00:00 -0700{BC91BC29-972B-44D5-896F-C34D0E203C98}http://10.40.239.128/blogs/2015/02/know-the-air-quality-index-and-how-to-use-it/Know the Air Quality Index and How to Use ItAir Quality is an important factor in our health. Intermountain Healthcare has a team of clinicians working together to formulate air quality and health education materials for physicians, patients, and employees. These materials utilize the Air Quality Index (AQI) to help explain how to plan activities around air quality and help us live the healthiest lives possible. The AQI gives all of us a standard measurement to gauge the quality of the air we breathe. Learning to read and interpret the AQI is the first step in engaging with our health and air quality.
<p>Dr. Jason Hamula MD, shared how he uses the AQI both professionally and personally. Dr. Hamula bikes to work most days and checks the AQI on his phone several times a day during inversions to determine the best time of day&mdash;meaning times when the AQI is lowest&mdash;for his commute. </p>
<p>The AQI goes up and down during the day, making it a great tool for planning your day&rsquo;s activities. But, Dr. Hamula also uses the AQI with patients in his practice at the Salt Lake Clinic. From that information he can usually predict when he&rsquo;ll see more patients with respiratory diseases, as they tend to be susceptible when the AQI is high. &ldquo;It&rsquo;s also an important piece of patient education for these patients and others, so I Increasingly have conversations with patients about how on the worst days&mdash;when the AQI is highest&mdash;they might need to limit their outdoor activity.&rdquo;</p>
<p>In order to protect themselves patients need to understand what the AQI is and how to read it, so Dr. Hamula shares with them what he&rsquo;s learned. &ldquo;In a sense, the AQI is much like the pollen count that allergy sufferers follow &ndash; it&rsquo;s one more thing in the air that many of us need to be more aware of.&rdquo; </p>
<p><strong>What is the Air Quality Index?</strong></p>
<p>The Air Quality Index (AQI) is a national system used to measure and report air quality. Managed by the U.S. Environmental Protection Agency, the AQI looks for five major air pollutants regulated by the Clean Air Act: particle pollution, ground-level ozone, carbon monoxide, nitrogen dioxide, and sulfur dioxide. The EPA takes daily readings of these pollutants and interprets it into a specific number ranging from zero to 500 and a specific color.</p>
<p>Of the pollutants they track, ground-level ozone and airborne particles (or particulate matter) are the most harmful to us. Ground-level ozone forms when polluted air comes in contact with heat and sunlight. This is common in the summer months and late in the day. </p>
<p>Particulate matter is tiny particles in the air, like dirt, dust, smoke, and soot, which is reported as either PM 2.5 or PM 10. PM 2.5 particles are very tiny. These particles can get deep into your lungs and cause inflammation and labored breathing. PM 10 particles, like pollen, mold, and dust, are slightly bigger. In Utah, particulate matter pollution is more common and problematic in the winter months. </p>
<p><strong>How to Make Sense of It</strong></p>
<p>All of this may sound complicated, but when broken down it really is quite simple. Basically, when the air quality is good the AQI is low (zero-50) and the color associated with it is green. As the air quality gets worse the number gets higher and the color associated with it becomes a darker shade of red. You can check the AQI level through the national air quality website, <a href="http://airnow.gov/index.cfm?action=airnow.main" target="_blank">AirNow</a>, and the <a href="http://air.utah.gov/" target="_blank">Utah Department of Environmental Quality website</a>. Local radio and TV stations often broadcast the air quality reading as well. Here is an <a href="http://airnow.gov/index.cfm?action=aqibasics.aqi" target="_blank">Air Quality Index chart</a> that can help you understand the air quality reports in your area:</p>
<p style="text-align: center;"><img src="/~/media/Images/Air_Quality_Index.png?h=368&amp;w=500" alt="Air_Quality_Index" style="height: 368px; width: 500px;" />&nbsp;</p>
<p><strong>Safety Tips for Poor Air Quality Days</strong></p>
<p>Poor air quality is connected with many health problems including cardiovascular disease and respiratory problems like asthma, allergies, pneumonia, and bronchitis. On days where the AQI level is 51 (yellow) or higher, you should be taking steps to limit your exposure. Here are some safety tips you can follow to stay healthy:&nbsp; </p>
<ul>
<li><strong>Pay attention to the Air Quality Index: </strong>Find out what the air quality is like in your area before you plan your day. You won&rsquo;t want to go for a long run on a &ldquo;red&rdquo; day!</li>
<li><strong>Minimize your exposure:</strong> Avoid exposure to outdoor air in more polluted places, such as high-traffic, industrial areas. </li>
<li><strong>Go to a higher altitude:</strong> Get above the pollution by visiting Utah&rsquo;s nearby canyons. </li>
<li><strong>Stay indoors: </strong>Your air conditioning and heating units do more than just regulate the temperature in your home. They filter out harmful particles that you would otherwise breathe outdoors. Try exercising indoors on poor air quality days so that you can benefit from this filtered, safer air. &nbsp;</li>
<li><strong>Limit emissions:</strong> Do your part to improve long-term air quality by reducing emissions. Whenever possible, use public transportation or carpool with your family and friends. Also, drive slower on the freeways to increase your vehicle&rsquo;s efficiency. </li>
<li><strong>Take medications as directed:</strong> If you have a health condition that is aggravated by air pollution, create an air quality action plan with your care provider. Take your medications as directed and make sure you know what to do in case of an emergency. Never increase dosages on your own.</li>
</ul>
<p>For more information about the Air Quality Index and local air quality reports, visit <a href="http://airnow.gov/index.cfm?action=airnow.main" target="_blank">airnow.gov</a> or <a href="http://www.airquality.utah.gov/" target="_blank">airquality.utah.gov</a>. </p>
<p><strong>Sources:</strong></p>
<p><a href="http://intermountainhealthcare.org/ext/Dcmnt?ncid=526829751" target="_blank">http://intermountainhealthcare.org/ext/Dcmnt?ncid=526829751</a> </p>Thu, 19 Feb 2015 00:00:00 -0700{7A924461-B08E-4A25-BCF5-41D755D79DE4}http://10.40.239.128/blogs/2015/02/achieving-a-heart-healthy-diet/Achieving a Heart-Healthy DietWhen I started my career as a dietitian more than thirty years ago, most of the focus was on the &ldquo;don&rsquo;ts.&rdquo; &ldquo;Don&rsquo;t eat too much fat, sugar, red meat, etc.&rdquo; I spent a lot of time and energy telling people what to avoid when they ate. Over the years we have not only found out that many of those <span style="text-decoration: underline;">DON&rsquo;T&rsquo;S</span> were incorrect but that when you focus on what not to eat people still don&rsquo;t know what they should be eating.
<p >We&rsquo;ve learned that a better approach is to educate people about the types and portions of food they <em>should </em>be eating. This positive focus has not only been more successful in helping people to eat a healthy diet but the research is showing that it is actually a better way to prevent chronic diseases (heart disease, diabetes, etc.)
</p>
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<p>I love helping people to begin living a heart-healthy diet. I think almost everyone <em>wants</em> to eat well. Often they just don&rsquo;t know where to start, or they may think it&rsquo;s too expensive or too time-consuming to enjoy a healthy diet. </p>
<p>Here&rsquo;s what I tell someone when they express an interest in eating heart-healthy. </p>
<ul>
<li>Half of your plate should be fruits and vegetables. All fruits and vegetables are good for you. So &frac12; the plate &ndash; fruits and veggies. </li>
</ul>
<ul>
<li>The other half of the plate should be divided between protein and whole grain with 2/3 of your plate containing something wholegrain. Be sure and check food labels on this one &ndash; there are a lot of products that may say &ldquo;Made with whole grain&rdquo; but in fact have more white processed flour than whole grains. Avoid those. </li>
</ul>
<ul>
<li>The leftover portion of your plate should be a healthy protein of some kind, such as nuts or seeds, natural peanut butter, beans or fish. </li>
</ul>
<p>If you need to use a fat of some kind, consider using extra virgin olive oil or other less-refined plant oils.</p>
<p>Along with this heart-healthy approach to eating, also work toward 30 minutes a day of some kind of physical activity &ndash; something that is vigorous enough to make you sweat. </p>
<p>Last but not least, determine what a healthy weight would be and work toward achieving that goal. Be sure you talk to your health care providers about the changes you are making, and ask them for suggestions on how to stay safe.</p>
<p>Living a heart-healthy lifestyle is something anyone can achieve. Like most important life changes we make, getting started is the hardest part. But you can do it. Your heart will thank you for trying. </p>Wed, 18 Feb 2015 00:00:00 -0700{82AA4D8F-1DBD-4383-827E-6E404B08D4AC}http://10.40.239.128/blogs/2015/02/partners-in-crime-and-in-fitness/Partners in Crime and in Fitness<p>Does this experience sound familiar? You want to get healthy and get moving so you set a great fitness goal for yourself. You are completely committed for a week or two. You hit week three and feel a little less motivated, but you keep slowly working toward your goal. A few weeks later your enthusiasm for your fitness goal is minimal, and you stop working on it all together. You are on to new things. </p>
<p>This experience is common, especially at the beginning of a new year when we are all setting lofty goals. We all want to make positive changes and maintain a healthier lifestyle, but in practice it seems much harder to do alone than we originally thought. But don&rsquo;t be discouraged, you may be forgetting to include your best ally in the process: your partner. </p>
<p><a href="http://www.medicalnewstoday.com/articles/288228.php">Researchers at University College London</a> found that you are more likely to meet success with your fitness, weight loss, and habit-breaking goals (like quitting smoking) if your partner shares your goal too. </p>
<p>The team studied the behaviors of nearly 4,000 married and cohabiting middle-aged couples over a four-year period. They found that when one person in the couple made a healthy lifestyle change, the other person was more likely to adopt the change as well. For example, when they looked at changes in physical activity they saw that &ldquo;66% of physically inactive women and 67% of physically inactive men successfully increased physical activity when their partner was doing the same.&rdquo;</p>
<p>The extra support of a partner, be it your spouse, significant other, family member, or close friend, really makes a difference. When you set your fitness goals together, you can motivate each other and have a lot of fun too. Here are some ideas to get you started: </p>
<ul>
<li><strong>Try a sport or activity that requires two people:</strong> Head outside or to a climbing gym for an evening of rock climbing and repealing, enroll in a latin or ballroom dance class, or try tennis or racquetball.</li>
<li><strong>Start a tradition of evening walks:</strong> Instead of unwinding at home after a long day, head outside with your partner for evening walks. You will be exercising as well as strengthening your relationship. </li>
<li><strong>Have fun, small competitions: </strong>Make exercising with you partner a game. Try seeing who can run a sprint faster or make the most baskets in a row on the basketball court. Remember though not to get so competitive that it strains your relationship. </li>
<li>I<strong>Introduce new activities to your partner:</strong> Are there some activities you always wanted to try but didn&rsquo;t want to do them alone? Now is your chance! Invite your partner to join a Zumba class with you or sign up for a fun 5K race for charity together. </li>
</ul>
<p>Explore our <a href="http://intermountainhealthcare.org/live-well/move-well">LiVe Well website</a> for more fun ideas that you can do with a partner. Remember, it is important to not only plan <em>what</em> you are going to do together but also <em>when</em> you will do it. Set up a schedule or make dates in advance so that you know what is in store. </p>
<p>By including someone who you already enjoy spending time with, you are making your fitness goals that much easier to reach. That extra support can make all the difference. </p>Tue, 17 Feb 2015 00:00:00 -0700{D7E55E72-7681-4987-B640-F99982645D73}http://10.40.239.128/blogs/2015/02/save-lives-not-medication/Save Lives, Not Medication<p>Here is a statistic you may not know: more deaths in Utah are caused by prescription medication overdoes than car crashes. How about this one: Since 2000, deaths due to prescription pain medication overdoses increased by 315%. </p>
<p>These statistics are significant and uncover the reality that prescription medication misuse and abuse is a major problem, especially in Utah. Currently, Utah ranks 5<sup>th</sup> in the nation for drug overdose deaths, and on average 566 Utahns die each year from it. &nbsp;</p>
<p>This misuse and abuse may not look like what you are imagining either. It can be as simple as sharing one pill of your prescribed pain medication with a friend who is not well. It can be your family member taking three pills instead of the prescribed one pill because he or she thinks it will provide more relief. It can be your neighbor who is recovering from a major surgery becoming addicted to his or her medication. </p>
<p>To tackle this problem head on, we joined forces with the state&rsquo;s prevention campaign, <a href="http://www.useonlyasdirected.org/" target="_blank">Use Only As Directed</a>, to educate the public about the risks and warning signs of prescription drug misuse, abuse, and overdose as well as encourage Utahns to safely use, store, and dispose of prescription medication. </p>
<p>To get started, try testing your knowledge of prescription medication use:</p>
<p><strong>TRUE OR FALSE:</strong> It doesn&rsquo;t hurt to take an extra pill from your prescription, or share one with a friend, because a doctor prescribed it. </p>
<p><strong>False:</strong> Doctors provide specific instructions on how to take your medications for a reason. These instructions are tailored to your body&rsquo;s needs. Taking too many or at the wrong time can be dangerous. Also, sharing your medication with someone else is not only a bad idea for the same reasons, but it is also <em>illegal</em> under the Utah Controlled Substances Act. </p>
<p><strong>TRUE OR FALSE:</strong> All medications are safe to use because a doctor prescribed them; the doctor wouldn&rsquo;t prescribe you something that was dangerous. Regardless, they are safer than illegal drugs anyway. &nbsp;</p>
<p><strong>False:</strong> When used as directed by your doctor, prescription drugs provide many benefits. However, if the medication is misused or abused, prescription drugs can be just as dangerous as illicit drugs, especially when they are taken with other drugs or alcohol.</p>
<p><strong>TRUE OR FALSE:</strong> You can&rsquo;t get addicted to prescription painkillers.</p>
<p><strong>False:</strong> Prescription painkillers can be very addictive. </p>
<p>The misuse and abuse of prescription medication can feel like a big problem, but you can take action right now to be safer and smarter. You can learn how to use, store, and dispose of prescription medications in a safer way and then teach your family and friends about it too. Practice and share these three principles for proper use:</p>
<ul>
<li><em>Safe use:</em> Never share prescription medications with others. Remember to use them only as directed, for the specific use prescribed by your doctor. The medication label provides instructions, not suggestions.</li>
<li><em>Safe storage:</em> Always store prescription pain medication out of reach of kids, family, and guests. And, know where your prescription pain medications are at all times. </li>
<li><em>Safe disposal:</em> Take the time to safely dispose of your medications properly. Don't flush them down the toilet or sink, or throw them in the trash. Take them to a permanent collection site. </li>
</ul>
<p>Permanent medication disposal drop boxes are now located at Intermountain Community Pharmacy locations across the state. Use the <a href="http://www.useonlyasdirected.org/drop-off-locator/" target="_blank">Safe Disposal: Drop-Off Locator</a> to find the drop-off locations in your county. </p>
<p><strong>Sources:</strong></p>
<p><a href="http://www.useonlyasdirected.org/safe-use/" target="_blank">http://www.useonlyasdirected.org/safe-use/</a> </p>
<p>Centers for Disease Control and Prevention Web-based Injury Statistics Query and Reporting System, 2013</p>
<p>Centers for Disease Control and Prevention Web-based Injury Statistics Query and Reporting System, 2011-2013&nbsp;</p>
<p><a href="http://www.useonlyasdirected.org/wp-content/uploads/2015/02/rx-toolkit-ogden-web.pdf" target="_blank">http://www.useonlyasdirected.org/wp-content/uploads/2015/02/rx-toolkit-ogden-web.pdf</a> </p>Thu, 12 Feb 2015 00:00:00 -0700